CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Sling Shot hip activation
+ Hip Opener series
+ Ankle Stretch :30 each side
Strength
Back Squat
– Set up, execution, common faults, empty bar set
– 6 sets (5,5,3,3,3,3)
– Every 2 minutes
Back Squat (6 sets (5, 5, 3, 3, 3, 3))
Metcon
Metcon (Calories)
3 Rounds:
5′ AMRAP w/ 2 minute rest
30 Power Snatches 95/65
30 Box Jump Overs 24″/20″
Max Calorie Row/Bike
*Score is Total Calories added up across the 3 rounds
Accessory Work
Supersets:
GH Rasies
4 x 10
DB Lateral Raises
4 x 10
Cool Down/Stretch
Stretch 1:00 each
– Quad (twisted lizard, couch, saddle)
– Hamstrings
– Pigeon
– Twisted Cross
– Double Pigeon
– Ankles
